A Lifter's Iron Log...

[ghettostudmuffin]

I used the belt on the 455 and 500, but not on anything else.

I am a bigger believer in belts, but only for maximal or near maximal work.

The 275 with chains was probably around 375 and doing sets of 5 with that was work, but it was very doable.

Same thing with squats. My last workout I did 5 sets of 5 with 315 and did not use a belt for it. I would likely use a belt if he had me doing sets of 5 with 350 or more.

I kinda just go by feel, but I definitely want my core to get stronger as I get stronger, but at the same time I have no problem slappin a belt on if I feel I should.

 

[ExtraMile]

do you pull conventional or sumo?

 

[ghettostudmuffin]

conventional.

I tried sumo and thought I was going to love it until I showed my coach what I was doing. Then when he actually got me into the proper position which was way lower than I was I realized I felt even weaker in the starting position there than in the conventional deadlift position.

Yesterday was my first deadlift workout with the guys. I'm realizing now that back strength is the thing that needs to go up the most right now. I probably woulda squatted the 500 if my low back was stronger.

I'm definitely feeling the soreness in the lower back today lol.

This is good. I've been a lazy fuck and haven't been doing deads for like 3 weeks.

 

[ghettostudmuffin]

1-11-2011

Bench Press 135x8, 135x8, 185x3, 225x2 warmup

225x4x5
225x14 pr

My left bicep was still feeling strained. 225 felt light as hell, but the first rep of every set did not feel to good. I felt like I hadn't worked at all after the 4th set so went for a rep max on the 5th.

Strict Cable Pressdowns #5, 5x10

That was it. I got like a minor tear or strain in my outer right quad on Saturday from heavy chain deadlifts. Lately it's been 1 thing or another. I am the strongest I have ever been on bench based off my 225 rep max today, but haven't really been able to push the weights higher on set's of 5 because of the bicep. My outer elbow is feeling good though. Hopefully this bullshit passes soon. I'm pretty confident I would be repping 265 for 5 on bench right now if it wasn't for this recurring bicep strain.

I couldn't squat yesterday with my right leg fucked up which seriously pissed me off. Was warming up and 225 felt so retardedly light yet I was getting this major sharp pain in my thigh and had to call it. I won't settle for less than 345 for 5x5 next week on squat. Fuck that I want 350-365 for 5x5.

MOTHERFUCKER.

 

[ghettostudmuffin]

1-15-2011

Deadlift day

wrapped up blue band on each side of barbell. Coach said it was probably around 200-240lbs total resistance from the bands.

bar+bands 2x5
135+bands 2x5
185+bands 2x5
225+bands 1x5, 1x4

275+bands no go. Got it to the knee. I deadlifted 455 last week and I know I had 10-20lbs more since I broke 500 off the floor. 275+bands reinforces what the coach said the weight was. It was easily 475 total or more by the mid-point and up.

Stiff-legged deadlift slow pull- 225x3x8 pull these up really slow and bring them down very slow

Right outer quad felt fine until the second set with 225+bands. Started getting sharp pain there again. I'll try out squats on monday. Fuck, I really hope I can squat fullout. I'm going to be pretty bummed if I have a second shitty squat workout in a row.

Bodyweight 246ish

 

[the.gladiator1987]

feels good when 225 on bench feels like nothing huh!

good deads as well bro.

 

[ghettostudmuffin]

1-17-2011

Squat Day

Barbell Squat barx5, 135x5, 185x3, 225x3, 275x2 warmup

315x3x5 belt only on these sets of 5

Smith Machine Very Wide Stance-225x3x10 easy crap

Weight felt really light. Barely felt like I worked at all after these tbh. Coach had me use the same weight as last time since my leg was hurting abit still. I definitely felt my outer right quad on every rep which is why I stopped at 3 sets. I honestly wasn't sure I would be able to squat 225 today.

I'm going to skip deadlifts on Saturday on the hope this will bring my leg back 100% by next squat session. I think it will because my leg was close today.

I'm going to be a walking cripple tomorrow though lol. I foam rolled my right thigh between every warmup and work set. I iced it for a good half hour when I got home, but I can tell it's gonna be sore.

Bodyweight 247

 

[ghettostudmuffin]

1-18-2011

Bench Day

barx5, 135x2x5, 185x3, 225x1 warmup

245x4x5, 1x8 finished the last set out with 8, might have had 9, but decided to leave a little in the tank.

Bicep was hurting the whole time. Had to take the first rep of every set pretty slow or it would seize up. After the first rep I could power the other's up.

Cable Pressdown's super set with alt db curls

4 sets of 10 #5 for pressdowns
4 sets of 10 with 20lbs db's

That was the workout.

Bodyweight 249

 

[the.gladiator1987]

damn your bw is gettin up there! are you gaining any fat or is it just some good mass?

 

[ghettostudmuffin]

I may very well be gaining fat, but if I am I can't tell. I already carry a decent level of fat in the first place so it's not like being able to tell the difference of going from 10-16% or something. I just measured my legs yesterday and right in the middle of the thigh they are 28.5".

I'm actually at my all time strongest right now even though minor injuries/pains have been holding my progress at a neutral point for the last 3-4 weeks.

My bicep is holding my bench back, but if it feels reasonable next week one of the pl'ers wants me to rep 265 which I'm sure I can get for a good 3 reps.

I think squats will be real solid as of next week so I'll go up in weight for 5x5's. Coach may or may not have me do another week or 2 of 5x5's after that since 2 squat sessions have used the same weight and then switch over to triples.